The Wellness Mama Podcast

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Alternative Health
**The Wellness Mama Podcast**

The Wellness Mama Podcast is a weekly series covering the topics of holistic health, real food, stress, sleep, fitness, toxins, natural living, DIY, parenting, motherhood, and other health tips to give you actionable solutions to improve your family’s life! Brought to you by Katie Wells of WellnessMama.com

Latest Episodes:

Histamine Intolerance, Remedies and Recovery with Steven Wright Mar 17, 2025

Show notes

Episode Highlights With Steven

How he was a histamine denier and what he found out that changed everything
The equation of this… histamine isn’t a bad thing. You don’t want too much or too little
Histamine must be balanced with an enzyme called DAO. When it gets out of balance, we can have symptoms.
Signs and symptoms of histamine intolerance and how they overlap with seasonal allergies and stress
Yeast and histamine connection
Histamine and autoimmune connection and how they overlap. The links with genetics here as well.
With histamine intolerance, even some healthy foods can temporarily be problematic
The problem with leftovers if you have histamine issues
Problems occur when we make too much histamine or don’t break it down with DAO
How he recovered completely from seasonal allergies and helped his wife do this as well
DAO can help with carsickness in kids as well
Butyrate is the key molecule for the gut and what we're learning about this, as well as how it might be more important than probiotics for gut health
Butyrate is not something we produce
Enzymes can be more helpful for gut health than probiotics, and it's a both and equation
We actually do not want a “strong” immune system, we want a balanced immune system
What parabiotics are and how they uniquely affect the body and immune system

Resources Mentioned

The Surprisingly Cheap and Effective Supplement Many People Overlook (Creatine Solo Episode) Mar 12, 2025

Show notes

Episode Highlights With Katie

What is creatine and how does it work to support the body?
How it helps regenerate ATP, the body's main energy currency
Creatine is naturally found in foods, so we're already likely getting some
There are plenty of research studies that focus on muscle performance, but also brain health and hormone benefits
Can reduce mental fatigue and improve focus
Why it won't make you bulky but supports lean muscle recovery
What the research says about dosing and who can benefit from creatine

Resources Mentioned

Creatine monohydrate powder

Women’s Hormone Health: From Survival Mode to Thriving with Mandy Patterson Mar 10, 2025

Show notes

Episode Highlights With Mandy Patterson

Her own hormone and fertility journey
How she almost died with her first child at age 22 and was told she couldn’t have any more kids
The things within our power to change when it comes to hormones
It's common and normal for periods to be irregular for the first couple of years after menstruation begins
Understanding minerals and how they relate to fertility and hormones
Primary, secondary, and tertiary minerals and how to optimize them
A myth about minerals and vitamin D
What to understand about minerals before vitamin D supplementation
Some of the highest ROI, most impactful things we can do to support hormones

Resources We Mention

My Protein + Micronutrient Theory of Health (& What I Do) Mar 05, 2025

Show notes

Episode Highlights With Katie

The common focus on calories in, calories out—why this approach is incomplete
Overeating often stems from undernourishment, not just willpower issues
The body has nutrient-seeking cravings—if we lack key nutrients, hunger signals persist
When the body lacks protein and key micronutrients, it perceives scarcity and stress
How this approach support safety signals and hormones rather than just calorie restriction
Why prioritizing protein and micronutrients leads to better energy, metabolism, and body composition

Resources Mentioned

Mindset Shifts & Releasing Self Sabotage for Sustainable Weight Loss with Lisa Goldberg Mar 03, 2025

Show notes

Episode Highlights With Lisa Goldberg

Early lessons on mindset around food that can turn into trouble later in life
The downfall of the dieter's mindset and how it leads to self sabotage
How these early patterns form our relationship with food
This often ties into low self esteem and low self worth
Examples of the dieter's mindset and how this is counterproductive
What to be aware of in parenting to create positive patterns around food
How to avoid creating food as a reward
Learning to get back in touch with your body and hunger cues
Hunger vs thirst cues
Guilt, remorse, and shame and how we use food as a coping mechanism
Losing weight is almost never about the food… it is addressing the underlying patterns
The missing piece to lasting weight loss

Resources We Mention

Lisa Goldberg - Instagram
Lisa Goldberg Nutrition

Unconventional Parenting and Homeschooling (Solo Episode and Unstitute Update) Feb 26, 2025

Show notes

Episode Highlights

My unconventional path into homeschooling
How my parenting theory has changed over the years and how it looks in application with kids of different ages
Balancing state requirements with child led learning
My parenting philosophy and how it differs a lot from common parenting advice
How this approach can lead to less stress and more connection over time

Resources Mentioned

Creating a Sleep Sanctuary: The Role of Environment and Eliminating Stimulants with Essentia Feb 25, 2025

Show notes

Episode Highlights

The biggest mistakes people make when setting up a sleep sanctuary
A reason not to have a TV in the bedroom!
Factors to think about when it comes to your sleep environment
How to keep your sleep environment for sleep in your mind
The substances and chemicals in our sleep environment that can disrupt sleep
Mattresses are often the highest concentration of toxins in the household and we are exposed to them the entire time we're sleeping
How heat and temperature come into play for nervous system shifts in sleep
Natural fibers like latex are less likely to develop mold in mattresses than synthetic ones
How they use essential oils as a critical part of how the foam behaves in Essentia mattresses
Ways to address EMFs in the sleep environment and what a pro-athlete study showed

Resources We Mention

Essentia Mattress - Use code wellnessmama15 for a discount
Jaspr Air Filter
Ublockout Shades
Natural fiber pajamas and organic bedsheets
LeelaQ

How Sleep Impacts Mental and Physical Resilience with Jack Dell’Accio Feb 24, 2025

Show notes

Episode Highlights With Jack

Why sleep is so vital for both mental and physical health and resilience
The reason sleep is becoming a much bigger part of the conversation
How the body resets physically during sleep and the repair process that happens during sleep
The problems with chronic poor sleep. What are the markers of great sleep?
Practical ways to uplevel our sleep
Markers of chronic poor sleep and quality sleep- it isn’t just about time but sleep stages
The benefits of deep sleep and REM sleep- and the ideal of 3+ hours combined
Things that support deep sleep and REM
The real deal on temperature and how this impacts deep sleep and REM
Toxins, heat, EMFs, and other things that impact sleep
Easy tip: Go for a walk or do air squats after eating
What they learned from athletes about how sleep routines enhance physical performance
The major myth of sleep is the magic of eight hours… that’s just a generality
What makes Essentia so much different than other mattresses
More reasons to get morning sunlight each day!

Resources We Mention

Essentia Mattress - Use code wellnessmama15 for a discount (not to be combined with other offers)

Cortisol Deep Dive: How to Balance and Support It Naturally (Solo Episode) Feb 19, 2025

Show notes

Episode Highlights With Katie

Tackling cortisol
Popular on social media lately
Lots of cocktails and miracle cures floating around
Can certainly be helpful, but not a silver bullet… a great jumping-point for understanding cortisol- and none of these magic cures will work without a foundation of the basics
Always for information and inspiration, never for comparison or prescription
Especially relevant topic for a lot of us as moms (higher stress levels), as we approach perimenopause and menopause (as this can change hormones including cortisol)
Important for a broader hormone conversation since it impacts energy, mood, metabolism, stress, sleep, etc.
Also, something that was important for me to address. I’ve been working on putting everything that worked when I was healing into a 21-day total reset program… would you be interested in it?

Resources Mentioned

Natural Living Tips for Avoiding Heart Attack & Stroke by Reducing Inflammation with Dr. Z Feb 17, 2025

Show notes

Episode Highlights With Dr. Zielinski

His ten year journey creating Natural Living Family to help other families
Why heart attack and stroke are such big killers and tied to chronic inflammation
The easiest and most impactful factors we can all do to reduce chronic inflammation
Infammation isn’t the root cause, it's the mechanism or vehicle that's damaging the body
We have to look at the root cause to find out what the match is that's lighting the fire
Inflammation is good for us and designed to help us heal, it just becomes problematic when it's chronic
The body is always on our side and even inflammation is technically a healing response
One big thing we can do is reduce fragrance exposure to reduce chronic inflammation

Resources We Mention

Dr. Eric Zielinski - Website
The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It by Malcolm Kendrick
Fast Like a Girl: A Woman's Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones by Dr. Mindy Pelz
Samaritan Ministries

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